Breathwork for Seasonal Affective Disorder: Finding Light in the Dark

Hello, my lovelies! Are you finding the darker winter months a little heavier to bear? Many of us feel our energy dip with the loss of sunlight, and for some, this could be a sign of Seasonal Affective Disorder (SAD). Let’s explore how breathwork for Seasonal Affective Disorder can brighten your day, lift your spirits, and bring light back into your life during these challenging months.

What is SAD?

Seasonal Affective Disorder (SAD) is a form of depression that occurs during specific times of the year, typically in autumn and winter, when daylight hours are shorter. Symptoms include low energy, sadness, trouble sleeping, and changes in appetite. Do you often feel tired and low but don’t know why? Science is now catching up and the reduced sunlight affects the human body in several ways, including:

• Disrupting your internal clock
• Lowering your serotonin levels (the feel-good chemical in your brain),
• Increasing your melatonin (the sleep hormone)

SAD Awareness Day is about making sure people know about SAD and can get support and treatment. SAD Awareness Day was created to shine a light on this condition, encouraging those affected to seek support and raising awareness about effective treatments. To learn more about SAD and its treatment options, explore NHS SAD resource page or other trusted health sites.

Breathwork Techniques for SAD

Here are three breathwork techniques tailored to address the biochemical, biomechanical, and neurological challenges of SAD.

1. Morning Sunlight Breath

This practice helps boost serotonin levels and reset your circadian rhythm.

Steps:

• Stand by a window or go outdoors.
• Close your eyes and breathe in deeply, imagining you’re drawing in warm sunlight.
• Pause for 2-3 seconds, then exhale slowly.
• Repeat

To ensure your body also gets some vitamin D too, remember these timings:

• If you are actually outside do this technique for 5 mintues.
• If you’re indoors but next to a window, extend this to 10 minutes.

How & Why Does This Work:

Exposing yourself to light stimulates serotonin production, while deep breathing increases oxygen flow, improving focus and mood.

Deep breathing activates the parasympathetic nervous system, reducing cortisol levels and promoting a sense of calm.

2. Revitalising 4-3-8 Breath

Combat mid-afternoon slumps with this energising technique.

Steps:

• Inhale for 4 seconds,
• Hold for 3 seconds
• Exhale for 8 seconds.
• Repeat 3-5 times.

How & Why This Breath Works

The balanced inhale and hold stimulate alertness, while the extended exhale activates the vagus nerve, promoting relaxation and energy flow.

This breath pattern helps regulate CO² levels and increases blood oxygenation, which enhances brain function and mood.

3. Evening Wind-Down Breath

End the day on a relaxed note to support better sleep.

Steps:

• Breathe in slowly for 3 seconds
• Exhale slowly for 6 seconds
• Repeat this a few times, then, if it feels comfortable to do so, inhale for 4 and exhale fully for at least 8 seconds.
• Repeat until you feel deeply relaxed.

How & Why this Technique Works:

Slow, steady breathing calms the mind and helps release melatonin naturally.

Longer exhales stimulate the parasympathetic response, aiding in stress reduction and better sleep patterns.

Embracing Breathwork Through the Seasons

These breathwork techniques address SAD by reducing stress hormones, balancing your nervous system, and increasing oxygen flow to the brain. Whether you’re aiming to feel more energised, balanced, or relaxed, mindful breathing can create profound changes for your body and mind.

By integrating these techniques into your routine, you’re supporting your well-being through winter’s challenges. Breathwork connects you to your inner light, helping you navigate even the darkest days with resilience.

Ready for a Personalised Reset?

If you’re ready to shift the winter heaviness and bring back your energy, book an Emergency Quick Fix breathwork session. In just one hour, we’ll work together to restore your vitality and warm your spirit. Let’s beat the winter blues together—book your session today.